33 strong (including Ignition and MASH) for Flash this morning! This was a last-minute Q for me. Goodfella was scheduled but had to back out due to a leg injury. No worries Goodfella — I got your back! Hope you have a speedy recovery!
The disclaimer was given, and we were off…
Here’s what went down:
Mosey down to towards the shed and circle up for warm up exercises:
Side Straddle Hops x 20
Imperial Walkers x 20
Plank Jacks x 20
Mountain Climbers x 20 (uh, make that 10). Had to cut that short due to traffic. Safety first!
Mosey to the traffic circles for 7s
Burpees and Big Boys
Mosey to the large lot for 4 Corners
Exercise at each corner:
Bobby Hurley’s
Merkins
Bomb Jacks
V-Ups
10 of each and repeat lap twice
Mosey to benches for Dips and Step Ups
30 of each, 20 of each and 10 of each
Mosey to the front of the middle school
Air Press x 20
Donkey Kicks x 10
Jabs x 20
Donkey Kicks x 10
Air Press x 15
Donkey Kicks x 10
Jabs x 15
Donkey Kicks x 10
Jail break back to COT
Done!
MOLESKIN
Before we started, Doughboy learned I was on Q in place of Goodfella and admitted that Bread Bowl purposefully fart sacked because he feared a Goodfella Q. LOL! We missed you Bread Bowl! Either way, it was a perfect, crisp morning and the PAX was energized to get the week kicked off! A shout out to Chicken Little for continuously pushing himself at the front of the pack and then circling back for the 6. He certainly logged more miles than anyone today and deserved the Chain of Pain at COT! It was awesome to see 2 FNGs this morning and kudos to the PAX for giving them solid nicknames. Welcome Smuggler and Dyno-O-Mite!
As always, it’s an honor to workout with such a great group of men. Thanks to each one of you.
ANNOUNCEMENTS
23 strong (including MASH) for Watchtower this morning! I pulled into the parking lot 10 minutes early and the MASHers were already all set up and ready to go! Kudos to them… maybe they should extend to an hour-long workout? Newtown Elementary is one of our smaller campuses but I wanted to try to keep everything on site today. Little did I know the track would be pitch black. Note to self – never say “no headlamp required”!
The disclaimer was given, and we were off…
Here’s what went down:
Warm up lap around school
Warm up exercises
Mosey to the front stretch
Mosey to basketball court for 7’s
Mosey to the Track
Mosey to the other basketball court
Mosey to the wall
Mosey back towards COT taking the long way around campus
Mary for 2 minutes
Done!
Some shout outs!
Welcome FNG – Lambeau! The poor guy never should have told us he hated the Packers. Welcome to the group! Great to have you!
ANNOUNCEMENTS
The PAX: Popeye, JWow (R), Wax(R), Surge(R), Draper(R), O69(R), Wrigley(R), Golden Plates, Bunyan, Mayhem, Native(FNG), Fuse Box, Turn Buckle, Chain Saw (R,R), Mad Dog, Doughboy, Centerfold, Rockwell
18 strong (including MASH) for Chiseled this morning! The disclaimer was given, and we were off…
Here’s what went down:
Warm Up:
Mosey – run up to Cuthbertson Rd and back
Mosey to the back of the parking lot for bricks
Select a Parking spot – Every PAX has 1 Coupon and 2 Bricks
Circle Up
SSH x 20
Imperial Walker x 20
Potato Picker x 10
Plank while listening to instructions
The Thang:
ROUND #1
Timer – 5 exercises done for 1 minute each with a 20 second rest in between
Exercises:
Run around Mount Chiseled while carrying bricks
ROUND #2
Timer – 5 exercises done for 1 minute each with a 20 second rest in between
Exercises:
Run around Mount Chiseled while carrying bricks
ROUND #3
Timer – 5 exercises done for 1 minute each with a 20 second rest in between
Exercises:
Mosey to return bricks
Mosey back to pick up Coupons and return to COT
Mary – Flutters, Heals to Heaven & American Hammers
Done!
ANNOUNCEMENTS
Coming back from Charleston being away for two years and finally dipped my feet into Q’ing again thanks to a Rugby punt to the ass by Rockwell. Always kicking it up a notch!
Warmup time:
Started with 20 x Side Straddle Hops
Then 10 x Imperial Walkers
5 x Slow Count Merkins
5 x normal pace Merkins
5 x slow count Mountain Climbers focusing on stretching.
5 x normal pace mountain climbers.
A little mosey around the parking lot to warm up some more, intertwined with butt kicks, side running lunges, and the start of the dreaded overhead clap. Little did the PAX know that I was smiling inside knowing what was about to destroy their upper body/shoulder. #stillhurtat3pm
Focusing on destroying our legs and getting faster we focused on the killer sprint and squat combo that I have learned to love. Mix in some David Goggins and releasing your mind to overcome and not think about pain, I think we managed The Thang pretty good.. hahah
Da’ Thang:
Broke up into 5 groups of 4-5 PAX to acquire spacing in between and so we don’t touch each others pretty faces. #COVIDBSTHANG
4 x Rounds of the Following:
1 x Sprint down the entire double wide sidewalk
1 x 50 Air Squats
1 x Merkin position while waiting for 6 to finish.
(Q to motivate and push you hard)
After complete, a slow mosey around the school to the picnic tables. Little did the PAX now that Cherry’s were there favorite fruit. #diabolicallaugh Partnered up and the fun began.
3 x rounds of the following:
1 x Partner Assisted 25 Shoulder Presses
20, 25, 30 x Overhead Clamps
Cherry Pickers until the Q had to stop.
25, 30, 35 x Seal Claps
25 x Dip OYO
So with 6 minutes to spare, I didn’t have the time for the Mighty “Mucho Chesto” but I can save that for another day.
We moseyed down to the start of the “doublewide” sidewalk and jail breaked to COT via a backward run….focus on those hamstrings!! At this point I wish we had some burpee time, but as always….there is more room for next time.
My hammy’s were on fire at this point and I don’t think there was a dry shirt in the group today. Can’t hurt me……Mind over Body…….
COT: Don’t forget Q School slots coming up soon….July 25th. Site Q school……July 18th. Good leadership opportunity!!
After COT performance…… F3 Charleston always says the Pledge of Allegiance after their workouts…..so I brought that into play for all those who were interested in joining in.
Stay hard!! Heisman Out!
27 Pax paid their respects on Memorial Day.
Warmup mosey to the standard Popeye warmup. 10x Merkins, mountain climbers, imperial swawkers, etc, broken up by 10x SSH each time (God bless the SSH).
Start the workout, incoming rules apply (yell incoming, everyone does a burpee)
Move to the hill. Bear crawl up the entire hill. Medal of Honor reading, RIP Mike Murphy.
Mosey to the bollards. LAC (legs, abs, chest) on stoplights, 10 reps each, to the soccer fields.
Low crawl (low, not bear, face dwn, everyone is wet) for 50 yds. Medal of Honor reading, RIP Desmond Doss.
Mosey with intermittent Mary to the high school football field.
Mogadishu Mile run back to the parking lot. Medal of Honor reading, RIP Gary Gordon and Randy Shurgart.
Gold star reading, RIP Ronnie Winchester, USNA football #73, class of 2001, Marine Lieutenant.
73 burpees, 10x each time broken up by variable Mary each time, in honor of my classmate Ronnie.
Bottom line, four veterans laid to rest, four primary exercises to honor them with random pain in between. Thanks for letting me honor four heroes, one of them a friend.
Chainsaw, Frack (fellow OG), Rockwell, Buckshot, Boytano, Rudy, Blades of Glory, Fuze Box, Flash, Goodfella, Pickett Fence, Bo Knows (FNG, 2.0), Back of da (sp?,) Swimmers, Ice 9 (fellow OG), Posse (a.k.a Sargeant Hulka, The Big Toe), Premature, Bottlecap, Heisman (Beat Army, dude!), Wack, Shop Dog (fellow OG), Oh-69, Ricky Bobby, J-wow, Chicken Little, Popeye
8 of us braved the threat of rain today. Slaughter quoted on an F3 podcast that “if you haven’t done a workout in the pouring rain, you are missing out”. Were we hoping for rain? I doubt it, but we posted either way! The disclaimer was given, and we were off…
Here’s what went down:
Warm up lap
Warm up exercise
SSH x 25
Forward Arm Circles x 20
Backwards Arm Circles x 20
Seal Claps x 20
Overhead Claps x20
Mosey to wall behind school
Press x 40
Jabs x 40
Track – 2 full laps around the track. At each corner do work:
Corner 1 – Burpees x 10
Corner 2 – Bobby Hurley x 10
Corner 3 – Bomb Jacks x 10
Corner 4 – Broad Jumps x 10
Mosey to basketball court
7’s – 1 Merkin – run to other end of the court – 6 Dry Docks.
Repeat – 2 Merkin – run – 5 Dry Docks… so on and so forth (always equals 7)
Mosey back towards COT – Jump Squat x 5 at each light pole
Parking lot Bear Crawl & Crab Walk
Bear Crawl 3 lines, Crab Walk 3 lines, so on and so forth length of parking lot and back
Center of parking lot
Circle up in Plank position – Each PAX calls out an exercise (10x) – PAX jumps up from Plank position, runs back to curb, completes exercise and returns to circle in Plank.
Indian run to the back of the school. 1 Burpee at the back of the line.
Grab some wall
Press x 40
Donkey Kick x 15
Jabs x 40
Donkey Kick x 15
Indian run back to COT
Circle up for some post workout stretching
Done!
We made it 40 minutes into the workout before the rain started to fall. However, we only made 40 seconds into the workout before Damascus started asking if we were going to do calf stretches.
Thanks for the great push by everyone and thank you for the opportunity to Q. It’s an honor each time I get to lead this group of great men.
ANNOUNCEMENTS
The PAX: Bratwurst, One Star, Figi, Goodfella, Easy Button, Schneider, Lazy Boy, Gerber, Recalculating, Premature, Dana, Bottle Cap, Frack, Transporter, Delta, Rockwell
16 strong men posted on this balmy morning with the temperature hovering around 60 degrees. A shout out to Goodfella for arriving early with cinder blocks. The disclaimer was given and we were off…
Here’s what went down:
Warm Up Mosey
Circle Up:
Mosey to the wall behind the school:
Partner work – Partner 1 works while partner 2 goes over the wall and hot lap around the fence – then flap jack
Mosey to picnic tables
Mosey back to parking lot
Partner up again for cinder block work – Partner 1 works while partner 2 runs to the top of the lot and back – then flap jack:
Parking lot suicides. At each line do 10 LBCs with 1 Burpee on the return
Back to COT for Mary – Ab work
Done!
When incorporating rocks or cinders I usually do that at the beginning of the workout. This morning I switched it up and saved that for the end. My arms were toast at that point (am I the only one?) and the struggle to get in 150 reps was real! Lesson learned! Thanks for the great push by everyone and thank you for the opportunity to Q. It’s an honor each time I get to lead this group of great men.
ANNOUNCEMENTS
The PAX: Mad Dog, Recalculating (R), Dough Boy, Ricky Bobby, Spider Monkey (FNG), One Star, Dawg Pound (FNG), Schneider (R), Glida, Easy Button, Banjo, Gerber, Dana, Dasher, Prime, Foundation, Hooch, Shake N Bake, Rubbermaid (R), Hollywood, Gator Cub (R), Zinfandel, Eli, Chicken Little, Lazy Boy, Wedding Singer, Rockwell.
27 PAX braved a light rain this morning between Impromptu and Swarm.
With “Dryuary” in full swing I figured there aren’t as many beer cans being recycled so I thought recycling a previous Q was a good decision. I was wrong! A little over a year ago I put this (mostly under shelter) workout together due to the threat of rain. With rain in the forecast today – let’s do the workout again!
Here’s what went down at Impromptu:
WARM UP
THE THANG
Explaining the first part of the workout went over well until I mentioned all the Bear Crawling… lots of groaning at that point. It was indeed brutal. Schneider (while possibly using some profanity) made it clear I should never recycle this workout again! The wall planks also proved to be a fan favorite… NOT! More moaning and groaning. All in all, it was an awesome push by everyone!
Shout out to the 2 FNGs Spider Monkey and Dawg Pound! Thanks for joining… F3 is an amazing group of brothers and I hope you stick with it. It will be life changing! Also, a big shout out to Prime! I believe this was the end of his first week and his effort did not go unnoticed! Keep it up!
As always, it’s an honor to lead such a great group of men!
ANNOUNCEMENTS
Thanks, Mad Dog for taking us out!